6 Simple Slim-Down Strategies for Summer

The South Beach Diet is a lifestyle plan designed to help you be fitter and healthier all year round, but springtime gives many of us a little extra impetus: Bathing suit season is right around the corner. Revving up your healthy eating habits and physical activity now that the weather is warmer isn’t that hard. Who can resist spring’s bounty of fresh, nutrient-packed vegetables and fruits available at supermarkets and farmer’s markets? Who wouldn’t rather work out outdoors and enjoy the flowers and fresh air on a sunny spring day? Who wouldn’t want to get a headstart on losing any winter padding you might have inadvertently put on? Following these helpful tips will give your weight loss a boost, renew your confidence, and have you fit, healthy, and beach ready when summer rolls around.

Set Reachable Goals

When it comes to getting healthier and fitter, there are many ways to measure success and the scale is just one of them. Don’t let the number on the scale deter you from going forward with your plan to make this your healthiest summer yet. Take time to update your goals for the spring season and don’t attempt to do too much at once. Remember, a slow and steady weight loss always wins the race. For example, make it your goal to work out more than once a week, or try a new vegetable or whole grain to cook with every week. Simple goals like fitting into your favorite sun dress and climbing up a set of stairs without losing your breath may be small, but they are parts of your overall vision for success. Be sure to also celebrate your successes—no matter how big or small. Rewarding yourself (but not with food!) will keep you motivated to reach your goals.

Develop Some New Tools

The key to losing weight is changing your lifestyle, and this includes reinventing the way you track the foods you eat, where and how often you exercise, and the way you measure success. Keep a food and fitness journal to ensure you’re eating three well-balanced meals and two protein- and fiber-rich snacks daily and that you’re getting regular exercise. If you notice that you are eating the same foods every day, swap them for other seasonal foods, cook them using a different technique, and add some herbs and spices you haven’t tried before to season your dishes. Also write down when you exercise during the week and the kind of workouts you do. Be sure to alternate interval and core exercise on different days. If you have a smartphone, you can track your progress using a food journal and/or exercise app, which tracks the foods you eat and the amount of time you spend exercising; some apps can calculate the number of calories you’ve burned during each workout. At the end of each week, think beyond the scale and look at other aspects of your lifestyle you have improved. How do you feel in your clothes? Have your cravings disappeared? Do you have more energy?

Spring Clean Your Eating Routine

Swap your hearty winter dishes for crisp salads, veggie stir fries, and grilled poultry, lean meats, and fish. Artichokes, asparagus, avocados, spinach, fiddleheads, fava beans, and sugar snaps are coming into season, as are strawberries, apricots, and cherries. Experimenting with new foods will keep your eating plan fresh. And why not enjoy an al fresco picnic at a nearby park on your lunch break? Dr. Arthur Agatston, author of The South Beach Wake-Up Call, emphasizes the importance of taking time with meals, indoors or out, and savoring every bite. Relaxing while eating also gives you a chance to de-stress and clear your mind. Prepare a flavorful picnic salad, using arugula, spinach, shredded carrots, slices of grilled chicken, and some nuts for a topping. Dress it up with a citrusy lemon vinaigrette.

Take a Break from the Gym

Does the sea of treadmills, elliptical machines, and free weights at the gym make you feel unmotivated to work out? If so, it could be a sign that you need to switch up your exercise routine along with the place you do your workouts. Spring is the perfect time to take a break from the gym and head outdoors. You can do interval walking, in which you alternate periods of intense activity with periods of recovery, at a school track or around your neighborhood. If you have a dog, play Frisbee at the park to burn some extra calories. Families can play doubles tennis or go on a biking adventure around town. If it’s hot enough, you can swim intervals at a local pool. Be creative with your space and do yoga in your backyard or on your rooftop if your home or apartment building allows it. It’s important to keep your workouts interesting to avoid boredom and the risk of skimping on exercise altogether.

Get More Quality Sleep

How many hours of sleep did you get last night? If you got less than eight hours, then you’re not catching enough zzzz’s, and it might be impacting your health. Studies show that being sleep deprived is essential for reaching your weight-loss goals, for combating a host of ailments from diabetes and heart disease to colds and flu, and for leading a healthy lifestyle in general. Getting the recommended minimum of eight hours of quality sleep each night is the place to start. Be sure to stick to a regular sleeping schedule, in which you go to bed at about the same time each night and wake up at about the same time each morning. Shut off electronics and remove distractions from your bedroom that may be keeping you awake, including your cell phone, laptop, and TV.

Keep Your Eye on the Prize

Once you’ve adopted all these strategies, remember to keep your goals firmly in mind and don’t allow small setbacks to get in the way. If you slipped up on your healthy eating plan and ate a cookie or two, or missed a day or two of exercise, don’t beat yourself up over it. Just get right back on track and be confident in your ability to reach your goals. Some people find that posting visual reminders of success and inspiration, like hanging a picture of a coveted bathing suit on the refrigerator or a slightly too small dress by their closet door, can help them stay positive and think twice about giving in to temptation.

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